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  6. Dried fruit vs. Nectarine

Dried fruit vs. Nectarine — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and nectarine

  • The amount of iron, copper, potassium, vitamin E, fiber, vitamin A, carbs, vitamin B3, vitamin B6, and manganese in dried fruit is higher than in nectarine.
  • Dried fruit covers your daily need for iron 30% more than nectarine.
  • Dried fruit contains 11 times more vitamin A than nectarine. While dried fruit contains 180µg of vitamin A, nectarine contains only 17µg.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of nectarine is 43.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Nectarines, raw.

Infographic

Dried fruit vs Nectarine infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +478.1%
Contains more IronIron +850%
Contains more CopperCopper +298.8%
Contains more ZincZinc +129.4%
Contains more PhosphorusPhosphorus +173.1%
Contains more ManganeseManganese +335.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 18% 0% 5.7% 15% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8%
Contains more Vitamin AVitamin A +958.8%
Contains more Vitamin EVitamin E +462.3%
Contains more Vitamin B2Vitamin B2 +174.1%
Contains more Vitamin B3Vitamin B3 +130.1%
Contains more Vitamin B5Vitamin B5 +178.9%
Contains more Vitamin B6Vitamin B6 +472%
Contains more Vitamin KVitamin K +40.9%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +440%
Contains more Vitamin B1Vitamin B1 +126.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Nectarine DV% diff.
Iron 2.66mg 0.28mg 30%
Copper 0.343mg 0.086mg 29%
Potassium 1162mg 201mg 28%
Vitamin E 4.33mg 0.77mg 24%
Fiber 7.3g 1.7g 22%
Vitamin A 180µg 17µg 18%
Carbs 62.64g 10.55g 17%
Fructose 12.47g 1.37g 14%
Calories 241kcal 44kcal 10%
Vitamin B3 2.589mg 1.125mg 9%
Vitamin B6 0.143mg 0.025mg 9%
Manganese 0.235mg 0.054mg 8%
Vitamin B5 0.516mg 0.185mg 7%
Phosphorus 71mg 26mg 6%
Protein 3.39g 1.06g 5%
Vitamin C 1mg 5.4mg 5%
Magnesium 32mg 9mg 5%
Calcium 55mg 6mg 5%
Selenium 2.2µg 0µg 4%
Vitamin B2 0.074mg 0.027mg 4%
Zinc 0.39mg 0.17mg 2%
Vitamin B1 0.015mg 0.034mg 2%
Vitamin K 3.1µg 2.2µg 1%
Folate 10µg 5µg 1%
Choline 13.9mg 6.2mg 1%
Protein per 100 calories 1.4g 2.4g N/A
Calories per 10 g protein 711kcal 415kcal N/A
Weight per 100 calories 41g 227g N/A
Fats 0.51g 0.32g 0%
Net carbs 55.34g 8.85g N/A
Sugar 53.44g 7.89g N/A
Starch 0.35g 0.07g 0%
Sodium 10mg 0mg 0%
Saturated fat 0.017g 0.025g 0%
Monounsaturated fat 0.074g 0.088g 0%
Polyunsaturated fat 0.074g 0.113g 0%
Tryptophan 0.016mg 0.005mg 0%
Threonine 0.073mg 0.009mg 0%
Isoleucine 0.063mg 0.009mg 0%
Leucine 0.105mg 0.014mg 0%
Lysine 0.083mg 0.016mg 0%
Methionine 0.015mg 0.006mg 0%
Phenylalanine 0.062mg 0.021mg 0%
Valine 0.078mg 0.013mg 0%
Histidine 0.047mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +219.8%
Contains more FatsFats +59.4%
Contains more CarbsCarbs +493.7%
Contains more WaterWater +183.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -32%
Contains more Mono. FatMonounsaturated fat +18.9%
Contains more Poly. FatPolyunsaturated fat +52.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +400%
Contains more SucroseSucrose +62%
Contains more GlucoseGlucose +2007%
Contains more FructoseFructose +810.2%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.